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Post by nwtrnr on Feb 10, 2009 14:40:59 GMT -5
Outstanding ! Tearing it up!
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Post by mrky03 on Feb 10, 2009 19:48:57 GMT -5
Like I said Keith, no one knows your body better than you! The results speak for themselves! Hows the elbow feeling? Seems like it must be doing pretty good judging from your workouts!
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Post by masterschamp on Feb 11, 2009 8:57:26 GMT -5
Like I said Keith, no one knows your body better than you! The results speak for themselves! Hows the elbow feeling? Seems like it must be doing pretty good judging from your workouts! Thanks, Joel....elbow is feeling better than it has in over a year. Just keeping my fingers crossed!! Keith
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Post by intenceman on Feb 11, 2009 17:24:47 GMT -5
Volume and heavy weights- especially factoring in your bodyweight. You are the MACHINE!
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Post by masterschamp on Feb 12, 2009 11:57:44 GMT -5
Thursday, February 12, 2009 AM CHEST/ABS
SUPERSET: Smith Inc BP 135 x 20, 185 x 12, 225 x 10,225 x 10 Flat DB Flyes 45 x 15, 55x 10, 55 x 10, 55 x 10
GIANT SET: Hammer Dec BP 135 x 15, 225 x 10, 225 x 10, 225 x 8 Pec Deck 70 x 15, 70 x 15, 70 x 12, 70 x 12 Dips BWT x 12,12,10,9
DROPSET: Inc DB Flyes 55 x 12.. 45 x 10.. 35 x 12.. 25 x 15
GIANT SET: 5 cycles of 15 reps each Roman Chair Crunch Rev Crunch Leg Raise Hyperextension
CARDIO: Treadmill 30:00 @ 3.2 on highest incline
BWT 190
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Post by masterschamp on Feb 12, 2009 13:07:27 GMT -5
I made a post titled "GREAT news about a GREAT friend" in the GENERAL information section. I think you guys will find it very interesting.
Keith
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Post by masterschamp on Feb 13, 2009 10:03:01 GMT -5
Thursday, February 12, 2009 PM DELTS/TRICEPS
SUPERSET: DB Laterals 20 x 15, 30 x 10,8,8,8 Seated Mach Press 95 x 15, 115 x 10, 130 x 6,6,6
GIANT SET: Machine Lateral 20 x 12, 30 x 10, 40 x 8,8 Upright Cable Row 60 x 12,10,10,10 Front Cable Raise 35 x 15,15,12,12
DROPSET: Seated Lateral Machine 120 x 12..90 x 10..70 x 12..50 x 15
SUPERSET: Pressdowns 100 x 15,120 x 12, 130 x 10,10,10 Seated Ext Mach 80 x 12,110 x 10,120 x 10,10,8
SUPERSET: Ohead cable Extension 100 x 15,12,12,12 Dips BWT x 13,13,11,9
DROPSET: DB Kickbacks 40 x 10..35 x 10..30 x 12..25 x 15..20 x 20
BWT 190
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Post by GerryT on Feb 13, 2009 10:04:19 GMT -5
WOW, Keith! Great job, buddy. Proud of you. Watch out Pittsburgh!
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Post by masterschamp on Feb 18, 2009 12:41:37 GMT -5
Been very busy...haven't posted my training for a few days...this is what I did yesterday. I'll try to keep up the journal daily.
Tuesday, February 17, 20009 AM BACK/R DELTS/TRAPS
U Grip Pulldowns 120 x 20 150 x 12 180 x 10 200 x 8 220 x 6
Cybex Seated Row 140 x 12 180 x 10 220 x 8 260 x 6
Seated Cable Row 120 x 15 180 x 10 240 x 8 280 x 6
Narrow Grip Pulldown to Chest 100 x 12 130 x 10 150 x 8 180 x 6
Smith Machine BB Shrugs 135 x 20 225 x 15 315 x 12
Rear Delt Machine 70 x 15 80 x 15 90 x 12 100 x 10
Cardio: 20:00 @ 3.2 on highest incline BWT 190
Tuesday, February 17, 2009 PM BICEPS/CALVES
Barbell Curl 60 x 15 80 x 12 100 x 8 100 x 7
Inc DB Curl 25 x 12 30 x 10 35 x 8 40 x 6
DB Conc Curl 25 x 15 25 x 15 25 x 12 25 x 10
SUPERSET: Angle Calf Sled 200 x 12, 300 x 10, 10, 10, 10 Donkey Calf Raise 200 x 12, 300 x 10,10,9,8
Seated Calf Raise 2 plates x 15,15,15
Cardio: 20:00 @ 3.2 on highest incline BWT 190
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Post by mrky03 on Feb 18, 2009 19:11:45 GMT -5
Keep up the good work buddy!
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Post by fit on Feb 18, 2009 22:08:11 GMT -5
good stuff!
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Post by masterschamp on Feb 19, 2009 13:11:56 GMT -5
Thursday, February 19,2009 AM CHEST/ABS
Incline Smith B Press 135 x 20 185 x 12 225 x 10 275 x 8 135 x 20
Flat DB B Press 75 x 12 95 x 8 120 x 5 120 x 5 120 x 4 60 x 25 OUCH!!!!!!!! burn!!!!!
TRI SET: Pec Deck 100 x 15,15,15,12 Seated BP Machine 220 x 12,12,12,12 Cable Crossovers 50 x 15,15,12,12
Dip Machine 100 x 20 150 x 12 200 x 10 100 x 20
3 Cycles of the following Giant Set: (15 reps each)
Roman Chair Sit Ups Leg Raises Crunch Machine Reverse Crunches Hyperextensions
Cardio: 20:00 @ 3.2 on highest incline
BWT: 189
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Post by mrky03 on Feb 19, 2009 19:17:03 GMT -5
What wt. class are you expecting to compete in this year?
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Post by masterschamp on Feb 20, 2009 8:19:17 GMT -5
Welterweight or Middleweight, Joel....wherever I am looking my best!
Keith
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Post by masterschamp on Feb 20, 2009 8:27:50 GMT -5
Thursday, February 19, 2009 PM TRICEPS
Pressdowns 12/12's ( 12 reps, rest 12 sec, 12 reps) 100 x 12/12 120 x 12/12 130 x 12/12 120 x 12/12 100 x 12/12
Regular Pressdowns 130 x 12 140 x 10 150 x 8 150 x 8
Seated OHead EZ Ext ( Machine) 90 x 15 100 x 12 120 x 10 130 x 8
Weighted Dips + 25 x 12 + 25 x 12 + 25 x 10 BWT x 15
SUPERSET: 1 Arm DB Ext 25 x 12,12,12,12 DB Kickback 35 x 10,10,10,10
Cardio: 20:00 @ 3.2 on highest incline
BWT: 189
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Post by nwtrnr on Feb 21, 2009 20:03:18 GMT -5
Great job! I enjoy reading and learning, you vary your tough work outs and power through them. Incredible determination, good luck with your competitions.
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Post by mrky03 on Feb 22, 2009 15:42:27 GMT -5
Welterweight or Middleweight, Joel....wherever I am looking my best! Keith Sounds like the way to go Keith. Just nail that conditioning and I know you will and you'll do great!
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Post by masterschamp on Feb 23, 2009 9:59:55 GMT -5
Thanks, guys....here is s Saturday's Leg workout:
Saturday, February 21,2009 AM QUADS/HAMS/CALVES (no split)
Leg Extensions 100x 20 130 x 12 180 x 10 200 x 8
Leverage Squat 135 x 15 225 x 10 315 x 8 405 x 8 495 x 6
Hack Squats 135 x 12 225 x 10 315 x 8 365 x 8
One Leg Extensions 70 x 15 70 x 12 50 x 10 40 x 10
Lying Leg Curl 90 x 15 110 x 8 130 x 6 130 x 6
Tractor Curl 90 x 12 110 x 10 110 x 10 110 x 8
One Leg Curl 45 x 12 45 x 12 45 x 12
TRISET: Glute Kickback 35 x 20,15 Abbductor 130 x 15,12 Adductor 130 x 15,12
Angle Calf Raise 100 x 20 160 x 12 200 x 10 220 x 8
Donkey Raise 300 x 15 300 x 15 300 x 12 300 x 10
Seated calf 225 x 15 225 x 15
BWT 189
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Post by masterschamp on Feb 25, 2009 10:11:18 GMT -5
Monday, February 23, 2009 DELTS/TRICEPS/ABS
Standing Lateral Unit 20 x 15 20 x 12 30 x 10 30 x 10 40 x 8 40 x 8
Seated Co Axial Press 70 x 15 90 x 12 110 x 10 130 x 8
Front DB Raise 25 x 12 25 x 12 25 x 10 25 x 10
Upright Cable Row 70 x 15 70 x 12 70 x 12 70 x 10
1 Arm Cable Lateral 25 x 12 25 x 12 25 x 12 25 x 12
Pressdowns 80 x 20 100 x 15 120 x 12 140 x 10 150 x 10
Lying EZ Extension/Press 75 x 15/12 95 x 10/10 115 x 10/10 115 x 8/8
1 Arm Uhand C Extension 30 x 15 30 x 15 30 x 15
Cybex Dip Unit 120 x 20 120 x 15 120 x 15
3 cycles of 15 reps each:
Roman Chair Crunches Reverse Crunches Leg Raise
Cardio: 20:00 @ 3.2 on highest incline
BWT 189
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Post by masterschamp on Feb 25, 2009 10:12:19 GMT -5
Tuesday, February 24, 2009 BACK/TRAPS/REAR DELTS/CALVES
Narow Grip Pulldown 120 x 20 160 x 12 200 x 10 230 x 7
Cybex Seated High Row 160 x 12 200 x 10 240 x 8 240 x 6
Low Pulley 1 Arm C Row 50 x 15 70 x 10 80 x 10 80 x 10 80 x 10
U Grip BB Row 135 x 12 185 x 10 225 x 8 255 x 6
Smith Machine Bb Shrugs 135 x 15 225 x 12 315 x 10
Rear Delt Machine 70 x 12 80 x 12 90 x 10 100 x 10
SUPERSET: Angle Calf raise 200 x 15,15,12,12,10 Donkey Raise 300x 10,10,10,9,8
CARDIO: 20:00 @ 3.2 on highest incline
BWT 189
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